Bryan's journal

[Bryan Dobson]

Quick gpp assistance

Step ups +100x10
TKEs -20
Hanging leg raise x15
Lat pulldowns 8-10 reps at non challenging weight, just getting a good squeeze.
3 rounds

Left knee pain today.. keep an eye on it, it's my better knee.

[Walter Palmer]

Hope the knee is no big deal.

[Bryan Dobson]

Thanks., I have a,lighter squat heavy bench planned Tommorow. It doesn't bother my squat much, but step ups and lunges seem to..obviously I shouldn't do those things until it clears up.

Next 10 heavy days are heavy 5x5s then the last ten of loading is 5x6's. I failed to complete all the assigned volume on squats and bench ( completed all deadlifts) last time I ran this cycle, my goal is to do better, I want to get all the assigned work. Yet I know it is designed to overload so if I get them all do I fail to overload, or if I fail them or have to cut weights or reps, did I effectively overload?
Still want the volume PRs.

[Walter Palmer]

You study and follow programming more than I do, but I will tell you that there were blocks from Jordan where there was no frickin way I would be able to complete it all so I just figured it was a planned strategy. So, yes, if it is "overload" I would say not surprising to fall short but the idea of completing more this time is a form of linear progression.

[Bryan Dobson]

You study and follow programming more than I do, but I will tell you that there were blocks from Jordan where there was no frickin way I would be able to complete it all so I just figured it was a planned strategy. So, yes, if it is "overload" I would say not surprising to fall short but the idea of completing more this time is a form of linear progression.

I always find it risky to talk about overload physiology and psychology as I approach it in my own training. I am afraid to talk mySelf out of where I am going in my training, it is easier just to execute and not think about it too much once the plan is put in place.

If I go all out and fall short I have achieved overload, if I go all out and achieve the prescription while going beyond where I have gone before..I also achieve overload and a training pr.. The latter is preferable psychologically while the former is more typical as life and recovery are rarely perfect enough to allow it to happen..
Seeing it coming and making the adjustment to the load when it needs to be made, rather than failing any reps is the tricky part when your mental image of success is what's on your plan. That's where experience with rpe and auto regulation adds value even if I stopped using it all the time.

[manveer]

I failed to complete all the assigned volume on squats and bench ( completed all deadlifts) last time I ran this cycle, my goal is to do better, I want to get all the assigned work. Yet I know it is designed to overload so if I get them all do I fail to overload, or if I fail them or have to cut weights or reps, did I effectively overload?
Still want the volume PRs.

How did you fail to complete the assigned volume? Not able to do all the reps at the target weights? If I hit @9 or higher on volume work I will drop 5% and keep going.

Speedy deadlifts, BTW. I need to get to that level.

[Bryan Dobson]

How did you fail to complete the assigned volume? Not able to do all the reps at the target weights? If I hit @9 or higher on volume work I will drop 5% and keep going.

Speedy deadlifts, BTW. I need to get to that level.

Last time when I hit 6s I had failed a rep on squats and had to take weight off the bar, I had to take weight off the bar for bench as well but never failed a rep. The onlymfailure was that I made a poor decision and went beyond @10 on squats killing my volumes.
In a perfect world I will get all 5 Sets of 6 at the assigned weight, but by design that is not always likely.
That's why in my response to Walter I said experience with RPE and seeing fatigue objectively is important.
What you describe is the proper level headed response to not being able to complete assigned work that is out of reach due to accumulated fatigue. I expect myself to underestimate my capabilities but at times I overestimate due to my aspirations. I am not always dispassionate as I like to pretend to be.

And thanks about the deadlifts, they respond to more deadlifting for me.

[Bryan Dobson]

Day 21
Saturday 14 January 2017

Squat 45x10,135x5,225x3,315x1
378x2x5sets

Bench press 45x10,135x3x2,185x2,205x1
225x5x5 1st rep paused

Bench overload, lockout from pins and
8-10 second hold
335x3

Assistance in a later session
supers
chins 7,6,7,7,6
seated db press 55's x 8,10,8,8,8

double band pushdowns 3x10
hammer curls 25's 3x15

last set of squat
DSCN8122 on Vimeo

3rd set of bench
DSCN8125 on Vimeo

5th set of bench
DSCN8127 on Vimeo

last bench overload
DSCN8130 on Vimeo

a good training day.

[Bryan Dobson]

Fitbi
WEEKLY STATS. These are fun to track recovery sleep, energy expenditure, etc.


Hi, Bryan D.!
Here are your stats for Jan.​ 9 - Jan.​ 15






Mon. Tue. Wed. Thurs. Fri. Best Day! 12,762 Sun.



71,100 total steps
⇡ 12,572 more than last week


total floors

56
total floors
⇣ 3 floors below last week


total miles

31.13
total miles
⇡ 4.95 miles over last week


avg. daily calorie burn

4,141
avg. daily calorie burn
⇡ 285 cals. over last week


total active minutes

1329
total active minutes
⇡ 74 min from last week


exercising this week

3 of 5 days
exercising this week
⇣ 2 days since last week


avg. restful sleep

8 hrs 29 min
avg. restful sleep
⇣ 0 hrs 27 min lower than last week


avg. hrs with 250+ steps

8 of 9 hrs
avg. hrs with 250+ steps
⇡ 2 hrs over last week


avg. resting heart rate

68 bpm
avg. resting heart rate
same as previous week


weight change

0.0 lb
no weight change
same as previous week

[Bryan Dobson]

Day 23
Monday 16 January 2017
Bwt 229.8
HRV go for it

Deadlift shoes and belt
135x5,225x3,315x1,380x1
446x5x5 first three sets hooked last two strapped.

This is the third set, last set hooked,
DSCN8133 on Vimeo

Ng bp 45x10,135x5
Myo reps 5 breath 185x10,2,2,1

Fatigue is definitely accumulating and impacting performance now. Good stuff.